Gluten-Free Grain Guide

 

Cooked Amaranth

Cooked Amaranth

 

This is a guide to cooking all kinds of gluten-free whole grains.  Some work well as a side dish with a dinner entree, others are perfect for a hot breakfast cereal.  Most of these whole grains can be found in the bulk food section of your local health food store.  If you cannot find quinoa flakes in bulk, they also come in a box in the cereal aisle, as does the cream of buckwheat.  Use this handy guide to how much and how long to cook each kind of grain.  (Note: depending on your environment, altitude, and humidity, the amount of water needed per serving may vary.)

 

The following are excellent gluten-free side dishes.  Add 1/4 tsp salt per serving, and try substituting vegetable stock or chicken broth for the water to give it more flavor.

 

Brown Rice – 1/4 cup per serving/1 cup water – cook for 45-50 minutes

 

Wild Rice – 1/4 cup per serving/1 cup water – cook for 45-50 minutes

 

Quinoa – 1/4 cup per serving/1 cup water – cook for 15-20 minutes (rinse the grain first, it contains a bitter coating that will cause indigestion)

 

Millet – 1/4 cup per serving/1 cup water – cook for 20 minutes

 

Buckwheat – 1/4 cup buckwheat groats per serving/1 cup water – cook for 15 minutes

 

These are great grains to serve as a hot gluten-free breakfast cereal.  The quinoa flakes and the polenta are very easy to prepare in 5 minutes.  Add 1/4 tsp salt per serving and drizzle with agave nectar to sweeten before serving.

 

Quinoa Flakes – 1/3 cup per serving/1 cup water – bring water to a boil, then add the flakes and cook for 1-2 minutes

 

Polenta – 1/4 cup per serving/1 cup water – bring water and polenta to a boil and cook for 1 minute

 

Amaranth – 1/4 cup per serving/1-1/4 cups water – cook for 20 minutes

 

Cream Of Buckwheat – 1/4 cup per serving/1-1/4 cups water – cook for 10 minutes (there are two brands available, POCONO Cream Of Buckwheat and Bob’s Red Mill Creamy Buckwheat cereal)